CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute Jumping Air Squat
Elbow to floor, pigeon, calf
3 Rounds
5 KBS
10 Kip Swings
Weightlifting
Minute: 18 -30
Every 2:00 x 4
Front Squat (Every 2:00 as follows)
5 @ 70%
5 @ 75%
5 @ 80%
5 @ 85%
Front Rack Holds (Accumulate 1:00)
You Should be In Good Postion:
Chest Up
Elbows Up
Proper Grip
Core Tight
!! BREATHE !!
* Attempt to do at least 30s at a time
Weight should be 95-100+ %
Metcon
Minute: 35-50
Time Cap: 15
Metcon (Time)
Bike or Row
21 WB
21 KBS
Bike or Row
15 WB
15 KBS
Bike or Row
9 WB
9 KBS
Rx Bike = 20/18c
Rx Row = 450/400m
20/14
50/35